Name: Playbook - DANI COMPLEXX - Arm Max Out
Uploaded: 2022-11-11T01:37:59.474Z
Duration: 45 min
Description: Arm Max Out

Ohhh, I love this workout. It’s not too long and it’s a great pump. 

You are going to go from single sets of exercises to supersets.

This will be a burner. 

Be sure to choose weight that is challenging but doable. 

You will have some abs to top this workout off.

Enjoy!

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position
-Try not to let the elbows move too much forward as you bring the weight back up.

Rope tricep extension

-Sit down at the end of a bench or chair 
-Supinate/rotate palms up 
-Shoulders back 
-Curl dumbbells up until max contraction is hit 
-Lower down with resistance to full extension maintaining tension in the bicep at the bottom of the movement 

🔑 Tip:
As you curl up, rotate the pinky slightly in. This will maximize the contraction and muscle fibers used.

Seated Double Curl

Bicep and Tricep Tag

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head, resisting the stretch down
- Extend your arms engaging your triceps to bring the dumbbell back up
-You do not need to fully lock out at the top

Keep the tension in your triceps

Dumbbell overhead tricep extension

Doubling up on back to back bicep work. 

Both curls work a little differently so you’ll hit the bicep in different ways with each movement. 

Focus on clean technique and pump it out 💪🏽

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

-Find a seat
- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep (only come up high enough to contract your bicep maximally but not too much that your shoulder gets too involved) 
- Lower with a controlled motion, resisting it the whole way down to full extension 
-Keep tension at the bottom
- Repeat on the opposite side

🔑 As you curl up rotate your pinky inward to get a better flex in that curl at the top.

Alternating dumbbell curls

Double Bicep Expresso

- Use just the ball on the cable for this exercise 
-Pull your arm to the side of your body leaving room between your body and arm
- Extend the hand down and out to the side focusing on tricep contraction 
-Return to starting position at a little last 90 degrees leaving tension in the tricep 

Tip: 
Try not to let your elbow move to far forward as you return to start

Cable tricep extension

- Lay down on your back 
- Grab your legs and pull yourself into a contracted ab position. 
-Tighten your rib cage down/Abs down toward the ground 
-Slowly lower you legs down to a height where your lower back does not elevate. 
-If you feel it pulling on your back too much, place a bend in your knee until you are able to hold your abs and back down flat. 
-Maintain this position for the set time

Hollow Hold

Begin by sitting your shoulders off the ground and contracting your abs down toward your spine as much as you can (hollowing) 

Next, grab one leg and pull yourself closer to that leg. 

The other leg will Hoover above the ground.

Slowly and intentionally alternate legs while resisting and pull. 

With each rep pull yourself toward the leg that comes up.

Hollow Scissors

-Lay down with knees bent and feet on the floor

-Use your elbow to push off the ground and crossover to the other side using only your abs. 

-Now come up pushing off the other elbow to rainbow/crossover to the other side. 

Focus on keeping the whole movement through your abs.

You don’t need to sit up very high. 

More elbow, more ab contraction.

Arm Max Out

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